Breaking down the requirements of the postpartum diet

Postpartum mothers have unique nutritional needs because their bodies are recovering from pregnancy and birth, and often also producing breastmilk.

Here is a break down of the requirements for macronutrients, micronutrients, and phytonutrients in the postpartum diet.

 

Macronutrients

Includes: high quality protein, healthy fats (DHA), complex carbs, and fluids.

Necessary for: tissue repair, energy, breastmilk quality, hydration.

Dietary examples: meat, poultry, eggs, seafood, small oily fish, whole grains, vegetables, avocado, nuts, seeds, bone broth, water.

Macronutrient Specifics

Protein: essential for healing tissues like uterus, muscles, perineum, c-section incision.

Fats: critical for hormone balance, breastmilk quality, especially DHA for infant brain development.

Carbohydrates: needed for energy, milk supply, and mood stabilisation.

 

Micronutrients 

Includes: iron, calcium, Vitamin D, B vitamins, iodine, zinc, choline.

Necessary for: healing, immunity, mood, lactation, bone health, infant development.

Dietary examples: meat, poultry, seafood, leafy green, dairy/alternatives, seeds, nuts, eggs, legumes, beans.

Micronutrient Specifics

Micronutrient needs may be higher postpartum than during pregnancy.

Iron: replaces blood lost during delivery.

Calcium: supports mother’s bones and milk production.

B Vitamins: restore energy, support nervous system, and aid in milk production.

Zinc: wound healing and immune function.

Iodine: crucial for infant brain development.

Choline: important for brain development in the baby and mother’s cognitive health.

Vitamin D: for bone health, mood, and infant development.

 

Phytonutrients 

Includes: flavonoids, polyphenols, carotenoids, glucosinolates, chlorophyll (colourful compounds in plant foods).

Necessary for: recovery, hormone balance, mood support, long-term health.

Dietary examples: berries, turmeric, green tea, cruciferous veg, flaxseeds.

Phytonutrient Specifics

Anti-inflammatory compounds (flavonoids, polyphenols): help with recovery and reduce swelling/pain.

Antioxidants (carotenoids): fight oxidative stress, support wound healing.

Gut-healing phytochemicals (polyphenols + prebiotic fibres): support digestion and microbiome (which impacts mood and immunity).

Hormone-balancing phytoestrogens (in moderation): may help stabilise postpartum hormone shifts.